Came across this exercise recently and wow, I absolutely love it 🙌
I find the standard barbell skullcrusher puts my wrists and shoulders in a bit of an awkward position but this variation feels way smoother so it allows me to really focus on engaging my triceps👌
Find a preacher curl bench and give it a go - it will smash the long head (inside part) of your triceps 🔥
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
😴Importance of Sleep😴⠀by @ryanc_fit
Tag a buddy who needs to catch more Z's 😉
I don’t think any of us would argue that sleep isn’t amazing. But it’s also super important! I’ve really been trying lately to improve the duration and quality of my sleep. Here’s why:⠀
😫Mood - getting good quality sleep improves your mood. Being tired often means being irritable and you’re not a fun person to be around.⠀
🤔Brain function - while you sleep your brain is processing all of the information you’ve taken in throughout the day. This tends to be when memories are formed. Getting good quality sleep will improve your memory and other brain functions.⠀
💪🏻Muscle recovery - while we sleep our muscles are busy getting down to recovery and repairing the torn fibres. If you’re going hard in the gym you’ll be thankful of a good nights sleep!⠀
🏃♂️Energy - like mood and recovery, sleep is important for keeping our energy up. Poor sleep quality or not enough sleep leaves us feeling worn down and tired. Lack of energy can lead to a vicious cycle of not being productive and then feeling low about it!
“How can I be eating so little, and still gaining weight?”⬅ Have you ever felt this way? (Or had a client who has?)⠀⠀
🤔What’s the deal? Are their bodies broken? Or can you actually gain weight from eating too little?⠀⠀
🔄You’ve probably heard the term — the laws of thermodynamics — before. Or maybe you’ve heard it as energy balance (“calories in, calories out.”)⠀⠀
🔥Thermodynamics is a way to express how energy is used and changed.⠀⠀
⚖And, the truth is… Energy balance does determine bodyweight:⠀⠀
•If we absorb more energy than we expend, we gain weight.⠀⠀
•If we absorb less energy than we expend, we lose weight.⠀⠀
👆🏼Sure, there are many factors that influence either side of this equation, which can make things feel a little confusing. However, humans do not defy the laws of thermodynamics.⠀⠀
🙅🏽🙅🏼♂️While hormones may influence your weight gain/loss, they still don’t invalidate the energy balance equation.⠀⠀
🧐Yet, it is easy to understand why folks get confused about this.⠀⠀
👆🏼One reason why: measuring metabolism is tricky.⠀⠀
⚙It is possible to approximate your basal metabolic rate —the energy cost of keeping you alive. But measurements are only as good as the tools we use.⠀⠀
🎯Unless we can precisely measure energy inputs and outputs from minute to minute, we can’t know for sure what your metabolism is doing and how it matches the food you’re eating.
Hinging is probably the hardest movement pattern to perfect in the gym and the one you see performed incorrectly most often. Over on the @resolutionfitnesscork page we break down the movement into simple steps to help you get the perfect hinge👌🏋️♂️
We teamed up with @mmaconnecttv in July to present @dublincombatacademy with a banner for their gym! It’s finally up on their premises and we couldn’t be prouder🙌(👈Swipe) #FitGuru#Throwback#DublinCombatAcademy
There's nothing worse when you have to work late...you're wrecked but still have to make food when you get home.
Those days are over, when you get your meals from us, all you have to do is reheat for 3 minutes in the microwave and you have a healthy, nutritious meal ready to tuck into.
Theres even an added bonus, you don't have to clean dishes after 😁 Just put your container in the recycling bin and put your feet up for the rest of the evening 😊
It's a no brainer!
Order today via www.bodyfirstpreppd.ie with deadline to get those orders in by midnight Thursday
It’s back & bigger than ever more strobe lights , louder music 🔊🔊 & a hell of a workout 💪🔥. I will be kicking this class back off next Tuesday evening at 6pm there’s not a class like it and it’s a full body workout not to be missed 🏋️♂️! Only €5 per class now taking bookings for next week looking forward to bringing this back 👏🙌. Video by @shanelynemedia COMMITTOFIT NODAYZZZOFF INSPIRETOBEBETTER
1️⃣You control what goes in your mouth: If you are going to go through the hassle of meal prepping your food then you may get used to weighing your food and tracking your calories. It will become a habit over time and you will see a huge difference in your results if you are consuming the exact right amount of calories for your goals! Plus if your food is already weighed out and prepared, you wont want to give into cravings when you get them! .
2️⃣You will save money: Healthy eating doesn't have to be expensive. Especially when you are weighing and preparing your food in advance. You will only use as much food as your daily calorie intake allows which means two things: You save money and you lose weight! So it's a win win. .
3️⃣You won't give in to cravings: When you're not prepared, you end up eating convenient, unhealthy food. It's normal, we have all been there. You're extremely hungry, you have had a long day so you opt for a sandwich or wrap. It's not the worst for you but it's not the best if you are trying to lose weight. If you are prepared, this won't happen. .
4️⃣You will get the results you want: If your meals are prepared, weighed to your calorie goals and you are training enough, you will get the results you want. It takes some time and effort but remember, nothing worth having comes easy! #FitGuru
True true story! 😂 KINSALE Pound Posse were FULL of positive vibes and endorphins after whacking it all out in class this evening! 🥁🎶⚡The difference in mood from before to after a Pound class has to be felt to be believed! 🤯 Come join us in KINSALE on Tuesdays @ 7pm and see what it's all about! 😉 #Kinsale#CionntSáile
2018 • BELIEF • Walk •
WHY AM I WALKING TO DUBLIN?
Last November 3rd my son Eli was born. After a 4 week check up he was unwell which was
being put down to a stomach bug. After a further week of unrest we brought him to south doc on a Saturday at 3.30pm
due to frequent vomitting.
After a once over from the doctor we were sent to the Bons at 4.45pm.
After a few tests in the bons, they suspected kidney infection. After this the paediatrician was called in.
At 8pm Eli took a turn for the worse and they believed his heart or kidneys were failing. After a series of rushed tests and x rays etc, they discovered a blocked tube from the kidney to the bladder.
With this blocked tube, the infected urine was infecting his blood. We were told at 9pm we needed to rush to either Crumlin or Temple Street. The problem was that, Eli wasn’t well enough to travel at the time as he wouldn’t be strong enough to survive the journey to Dublin.
At 11pm the priest was called to bless Eli & at 12am the doctors passed him fit enough for the ambulance journey.
The ambulance took 3.5 hours to arrive (we knew it would take 2hrs) – this was due to the snow that weekend. It took us 5.5 hours to make it up in the snow.
After travelling through the night, arriving in Dublin and getting Eli set up, my wife and I found it incredibly difficult to accept the situation at the start. I made a decision that morning that I needed to be the best version of myself, in order to help my wife and more importantly Eli cope with what was about to come.
From the first day I walked everywhere, to the pharmacy, shops, coffee, food, whatever I kept moving as much as I could.
This really helped me accept and deal with things mentally as I walked/ran around Crumlin crying my eyes out the first day.
When we first arrived we had never been to that part of Dublin before, We felt lost but after my first walk I knew where everything was. So everything was readily available for when we needed anything. With each passing day, I felt in better control of emotions for meeting doctors due to walking each day.
With my walk, Im hoping to raise awareness for the parents of crumlin .. comments ⤵️
Doing what coach tells me and really focusing on positives. Very happy with this top single today cause I’m fatigued af and it’s exactly how I want to be moving my singles. Hurray!!!! @lauren_strength_militia_system you’re the best!! 😍
Peri- workout nutrition part 3/3: post workout.
It was almost seen as a steroid back in the day. A constantly evolving fad in itself. Here’s why.
At first we had to have the whey shake down the hatch within 30 mins or you could die (not literally).
Then it was said it doesn’t really matter what time you eat after training as the MTor, glucose synthesis, IFG-1, GLUT 2/4/5 & insulin sensitivity increase was longer than that.
Now , it has evolved further with timing actually being quite important, but in a different sense (I’ll explain in the min).
Then came the trend with certain foods and their magic yielding abilities if eaten after training. When I first came into the industry it was pineapple because #Bromelain . Then came the whole Coco Pop craze. Kellogg’s were delighted with that. And now, it’s muffins 😂. Being honest, it doesn’t matter what you eat post workout. Yeah some high GI carbs with protein and low fat is a good idea but your average daily intake will still yield the overall results. Unless your doing seriously long high rep weight sessions in multiple muscle groups, your not depleting glycogen nowhere near enough to be going balls deep in a mix and mix and justifying because it’s post workout. The only populations who even need to consider these fine details are elite endurance athletes, the obese (due to ⬆️ insulin resistance) & diabetics.
The final point, We know that After training it can take a while to return to a state of PNS of the autonomic nervous system. Our HR may stay elevated for a while after we train due to increased stress hormones. This means decreased blood to the GI tract and a more “fight or flight” mode rather than “rest and digest” . Again, in a highly stressed physiological state we don’t digest, assimilate, transport and metabolize nutrients as well. Aiming to get your HR back down before eating may be a good idea using breathing exercises , cold showers, mediation or other relaxation techniques.
So yeah, don’t overthink it, don’t get too scientific, a decent serving of protein, ideally some carbs and as low fat as possible when your back in a relaxed state.
One is idolised and the other often criticised. Don’t let marketing or hearsay fool you. Always question why you are restricting yourself with certain food groups. There is a place for everything in your lifestyle.
For any info on nutrition or pts don’t hesitate to contact us directly!! #fitfam#corkfitfam
Some @namedsport goodies have been tested and reviewed.
First up is the Starbar 50% protein bar.
Flavour are Mango and Passion fruit,
Out of the 3 the coconut was my preferred.
The chocolate texture in all 3 bars is quite nice and the bar itself is easy to eat.
The macros across all 3 bars are very similar, with 25g Protein, 6g Fat and 10/11 g Carb with less than 1 gram of sugar.
The mango passion fruit has a nice white chocolate coating and is quite sweet while the toffee choc does what it says on the bar.
All Contain a mixture of protein sources, collagen, milk and soy so again I’d take this as a occasional treat.
Second up is the Ready to drink diet shake with 139 Calories, 25g Protein and 7.9g Carb (7.6 sugar)
Chocolate and Strawberry flavour and both flavors are what they say.
Nothing special just a handy drink to have post gym or workout.
Taste wise there spot on but again these flavored are already in similar products.
Lastly the L-carnitine fit drink.
Used this during a gym session and it’s zero calories.
Did I feel any extra during the session not really but a nice drink all the same with a very tasty pineapple flavour.
Well done @namedsport For the different flavour protein bars and different than what’s out there already. Definitely products to try and I wasn’t expecting much from them but they won me over alright.
Thanks to @leydenssportsnutrition and @namedsport for the opportunity to try these products.
Every Day Starts With Having the courage to get out of bed...It's not always easy to do... especially for my fellow spoonies 😴😓😕 .
Try your best not to hit that snooze button, be courageous and face the day with all you have 🤗👌💪🙏 Try Mel Robbins trick...count 5,4,3,2,1 and get up, no talking yourself out of it, just go ✔✔
You've got this 💕👌💪
***Transformation Tuesday*** Here we have Claudia who I had the pleasure of working with for a 3-4 month period earlier this year. Claudia's transformation is commendable and is the result of nailing the basics day in day out. There were no quick fixes, drastic calorie/carb cuts or hours of cardio here. It is a result of controlling calorie intake (daily + weekly), managing sleep and stress levels (soooo important) and consistently getting in her gym sessions and classes here @nrgfitness each week.
Consistency is key!! No matter what your goal if you do the fundamentals right and you're patient in the process you WILL see results and reap the benefits. Keep up the great work Caudia 👏👊💪 "I started training with Shane back at the end of January when I decided I needed to change my lifestyle and wanted to lose weight for my sister's wedding that was coming up. From day 1, Shane was a great help, adapting the workouts to my fitness level (which wasn't great at the time) and pushing me to defy my limits in every session. He offered continuous support on my food plan and lots of helpful advice to help me achieve my goals.
During the period I trained with Shane, I suffered a calf injury that forced me to cancel sessions in very short notice. Shane was very understanding and when I restarted training, he adapted the entire workout to ease my calves back in action. After training regularly with Shane for 3 months, I achieved great results that I would never have managed to achieve on my own. On top of that, my fitness level greatly improved and I'm now able to do exercises I never thought I would. My energy levels are through the roof and I finally learned how to eat healthy and in proper portions.
I don't hesitate to recommend Shane for personal training. You won't find a better, more dedicated, energetic, committed and competent trainer to help you, whatever your goal might be".